New Ulm CrossFit – WOD

Warm-up

4 Minutes

8 OHS (pvc)

6 Plyo Lunges

4 Dive Bombers

8 Frog Hops

Weightlifting

Goblet Squat (12 x 1)

Metcon

Rx: Metcon (Time)

21-15-9

Burpee Box Jump Over 24/20

OHS 95/65

2 Min Break

9-6-3

B.B.J.O. 30/24

OHS 115/85

Scale: Metcon (Time)

21-15-9

Burpee Box Step Over 20/16

OHS 65/45

2 Min Break

9-6-3

B.B.S.O. 24/20

OHS 85/65